Turkey and Cabbage Buns - PCOS-Friendly Recipe
This Turkey and Cabbage Buns is a PCOS-friendly recipe with 350 calories, 20g protein, and 54g carbs per serving. Ready in 84 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- 0.25-ounce package active dry yeast
- 1 cup hot water
- 1 teaspoon olive oil
- Cooking Spray
- 8 ounces lean ground turkey (93% fat free)
- ½ cup chopped onion
- 4 cups chopped cabbage
- 1 teaspoon garlic powder
- ½ teaspoon ground sage
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
Instructions
- In a mixing bowl, mix together both flours, yeast, and hot water. Mix until a ball forms and then kneed for 10 minutes. Place the dough into a clean bowl and cover it with plastic wrap. Set aside in a warm place to rise for 1 hour.
- While the dough is rising, add the olive oil and a generous amount of cooking spray to a large skillet over medium high heat. Add the turkey and sauté until just cooked through.
- Add the onion, cabbage, garlic powder, sage, salt (optional) and black pepper. Sauté until the cabbage is soft. Set aside to cool.
- Once the bread dough has risen for an hour, preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray.
- Punch the dough down and roll it into a ball. Flatten the ball slightly and cut it into 8 equal-sized balls.
- Roll each ball out into a 6 inch disk. Place 1/3 cup of the ground turkey filling in the middle of the disk and pull all the sides up and pinch together to form a bun. Place the bun seam side down in the prepared baking dish. Repeat the process for the remaining 7 buns (the buns should be touching in the pan). Cover lightly and let rise for 20 minutes.
- After the buns rise, bake them for 30 minutes.
- Recipe Cost: $7.59
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Turkey and Cabbage Buns contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Turkey and Cabbage Buns can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Turkey and Cabbage Buns recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 84 minutes total. Prep time is 24 minutes and cook time is 60 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 20g protein (23%), 54g carbs, 6g fat. Plus 8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 350 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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